If, like me, you are looking for quick, tasty and nutritious meals, this recipe is exactly what you need to compose your weekly menu. I love meals that provide me with all the necessary nutrients – carbohydrates, proteins and fats, as well as phytonutrients – with few ingredients. This delicious recipe uses only 5 ingredients and requires very little work in the kitchen.
I like to always have a packet of frozen peas in my freezer because they are delicious and can be added to salads, sauces, and meals in just a few minutes, and I also always have Brazil nuts – chestnuts, walnuts and almonds are mine. Favorite afternoon snack – so this is a recipe that can be made on those days when you haven't been to the fair or the market and want to cook some recipe with what you have at home.
Brown rice contains a high content of complex carbohydrates in the form of fibers that act as sponges in the digestive tract, as well as being rich in B vitamins and, in combination with peas, form a complete protein.
Brazil nuts, in addition to offering a crunchy texture that enriches the flavor of the recipe, are a source of high biological value proteins that contain all the essential amino acids, essential for the maintenance of life and growth, being a food richer in selenium, a important antioxidant to regulate immune functions and that acts in the prevention of cancer and other diseases such as multiple sclerosis and Parkinson's. They are also high in saturated and monounsaturated fats, which promote good heart health and help regulate blood sugar levels and control weight.
Broccoli is one of the healthiest foods in the world, with one cup providing 100% of our daily vitamin C requirement, which strengthens the immune system. It is a great source of potassium, which is essential for maintaining healthy heart function and blood pressure, strengthening the nervous system, and preventing post-exercise cramps. Broccoli also contains fibers that bind to cholesterol in your digestive tract enabling them to be removed from the body.
Brown rice with broccoli, peas and Brazil nuts
- 2 1/2 cups (250 grams) 7-grain or plain brown rice
- 1 bunch of broccoli without the stalk
- 1 1/2 cup of frozen peas
- 1 handful of Brazil nuts
- 3 chopped or crushed garlic cloves
- Olive oil
- Salt and pepper
Instructions:
Note: Leave the rice to soak overnight to eliminate the phytate. If you don't remember, skip this part. If you're avoiding gluten, this recipe can also be made with plain brown rice.
1-Boil 500 ml of water. Heat a small or medium saucepan, and add a spoonful of olive oil, then the garlic. Let it simmer for 30 seconds (do not let it brown) and add the rice, half a teaspoon of salt and stir quickly to then add half the boiling water. Cover the pan and cook for approximately 40 minutes.
3- Meanwhile, chop the broccoli. After 20 minutes, check how much water is in the rice, and add the rest, along with the broccoli and peas. Let it cook until all the water is dry and turn off the heat when the rice is cooked.
4- Toast the Brazil nuts lightly in a dry skillet (without oil or water), wait for it to cool, and chop coarsely to mix with the rice.
5- Add a little olive oil before or after serving, taste and correct the salt if necessary. For superior flavor and nutrients, use freshly ground Himalayan or sea salt.
* Serves two people as a single meal.
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I'm going to the kitchen right now, taking advantage of all the ingredients!!! It cost!!!